Comparing Nutrients in 7 ounces Navel Oranges VS Frozen Baby Lima beans

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Frozen Baby Lima beans	23%	3%	74%

Macro Nutrients

	Navel Oranges	Frozen Baby Lima beans	Recommended Dietary Allowance
Energy	3.35% 97kcal	9.03% 262kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	38.4% 50g	130g per day for Men 19-50 years
Sugars	23.3% 17g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	6.16% 4.47g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	31.3% 12g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Frozen Baby Lima beans	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	7.42% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 67.5μg	14% 55.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	130% 117mg	18.3% 16.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Frozen Baby Lima beans	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	28.2% 0.25mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	3.22% 0.26mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	60.6% 1.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	6.52% 45.6mg	29.5% 206mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	26.4% 897mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	7.58% 4.17μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	6.88% 103mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	4.6% 171g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Frozen Baby Lima beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of Frozen Baby Lima beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Navel Oranges vs Frozen Baby Lima beans:

• 7 ounces of Navel Oranges have 1.4 times more Vitamin B5, 1.2 times more Vitamin B9 and 7.1 times more Vitamin C than Frozen Baby Lima beans.
• While 7 oz of Frozen Baby Lima beans contain 1.7 times more Vitamin B1, 1.5 times more Vitamin B2, 2.4 times more Vitamin B3 and 2 times more Vitamin B6 than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Frozen Baby Lima beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Frozen Baby Lima beans:

• 7 ounces of Navel Oranges have 1.2 times more Calcium and 1.3 times more Water than Frozen Baby Lima beans.
• While 7 oz of Frozen Baby Lima beans contain 3.3 times more Copper, 17 times more Iron, 4.5 times more Magnesium, 24.2 times more Manganese, 4.5 times more Phosphorus, 2.7 times more Potassium, more Selenium, 52 times more Sodium and 7.9 times more Zinc than Raw Navel Oranges.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Frozen Baby Lima beans contain 2.7 times more Energy, 7.8 times more Omega 3, 2 times more Carbohydrate, 2.7 times more Fiber and 8.3 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Navel Oranges as well as Frozen Baby Lima beans provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Navel Oranges VS Frozen Baby Lima beans

What are the health benefits of Navel Oranges compared to Frozen Baby Lima beans?

Navel oranges are a great source of vitamin C, fiber, and antioxidants which can help boost the immune system, improve skin health, and support digestion. Frozen baby lima beans are rich in protein, fiber, and essential minerals like iron and folate, which can help with muscle repair, energy production, and red blood cell formation. Both are nutritious options, but they offer different health benefits based on their unique nutrient profiles.

Can I lose weight easier by eating more Navel Oranges or Frozen Baby Lima beans?

Both navel oranges and frozen baby lima beans can be part of a healthy weight loss diet due to their high fiber and nutrient content. However, weight loss ultimately depends on creating a calorie deficit. Eating a variety of fruits, vegetables, whole grains, and lean proteins, along with regular physical activity, is key for successful weight loss.

Should I eat more Navel Oranges or more Frozen Baby Lima beans to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to consume a variety of plant-based protein sources. Both Navel Oranges and Frozen Baby Lima beans are nutritious options, but Frozen Baby Lima beans would be a better choice as they are higher in protein and provide essential amino acids needed for muscle growth and repair. Incorporating a variety of plant-based proteins such as legumes, nuts, seeds, and whole grains into your diet will help support your muscle-building goals.

What is the environmental impact of producing Navel Oranges compared to Frozen Baby Lima beans?

Producing Navel Oranges generally has a higher environmental impact compared to Frozen Baby Lima beans. Oranges require more water, land, and energy to grow and transport due to their longer growing season and delicate nature. Lima beans, on the other hand, are a hardier crop that can thrive in a variety of climates with less water and resources. Choosing Lima beans over Navel Oranges can help reduce your carbon footprint and support sustainable agriculture practices.